Exercises & Supplements to boost Human Growth Hormone level

Author: Ranjana J.

Human Growth Hormone  (HGH)  is a peptide hormone produced by the  anterior lobe of the Pituitary gland and is essential for growth, cell repair and body metabolism. Its secretion occurs in a pulsatile manner, following a circadian (Daily) rhythm.

During our growing years, abundant levels of Human Growth Hormone promote an energetic physiology that is essential for maintaining healthy metabolism and an optimal ratio of muscle tissue to body fat. 

However, as we age, there is a natural reduction in the levels of many essential hormones along with a decrease in muscle mass and increase in body fat.

HGH is known to enhance muscle development, strength and performance and aids in recovery from injury and disease by promoting tissue & cell repair.

Various studies have indicated strategies to naturally boost the endogenous production of HGH. These targeted lifestyle and nutritional strategies including best HGH energizer supplements give us a safe and viable method to harness vigor and vitality associated with normal youth-like HGH levels.

The best ways to improve HGH levels include;

Exercise / Physical activity

Exercise is vital and the most efficient natural optimiser of HGH release in your body. 

The kind of exercise, its intensity and duration all play a vital role in determining to what extent your exercise would contribute to HGH release in your body.  

The intensity necessary to trigger HGH release corresponds to the lactate threshold i.e. the exercise intensity at which Lactic acid begins to accumulate in blood.

Any exercise regime above the lactate threshold will amplify the pulsatile release of endogenous HGH at rest, thus increasing its levels for at least 24 hours. 

The easiest way to achieve your lactate threshold is through Resistance training  and Circuit training with increased number of repetitions per set and shorter rest periods in between.

Some of the longer duration, lower intensity, Cardio-activities like running, swimming and  cycling can also be allowed if they are alternated with all-out sprints every 3 – 5 minutes to push you up to the lactate threshold levels.

All forms of exercise, more so high-intensity exercise is most beneficial in increasing the HGH levels in your body as it optimises hormone function and decreases body fat thus having a bimodal effect on HGH release.

Dietary modifications/ HGH Supplements

Balanced diet can go a long way in maintaining weight and hormonal balance for optimal health.

Dietary intake of Proteins 

Increased dietary intake of Proteins provide you the essential amino acids that are vital to assist endogenous HGH release.

The most important among these is Glutamine, consumption of which even in small quantities   increases plasma HGH levels.

Also, combination of Arginine and Ornithine augments increase in lean body mass and strength.

Reducing sugar and refined,  high-glycemic load carbohydrate intake in diet

Refined carbohydrates and sugar tends to increase your insulin levels and also contribute to weight gain. If optimal HGH levels are desired then the dietary intake of refined sugars and carbohydrates should be avoided.

Intermittent Fasting

Intermittent fasting can help optimise the HGH levels by reducing body fat and keeping insulin levels low for major part of the day.

Best HGH supplements include nutrients which promote HGH release in your body include CDP-Choline, Arginine. Ornithine, Glycine , Glutamine, GABA  (Gamma amino butyric acid) and Niacin (Vit-B 3)

Lose weight esp. Abdominal fat

Higher body fat composition especially around the belly retards HGH production.

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